Drinks

Homemade Bone BrothBone broth is a superfood in my eyes, especially when it’s made from scratch. It packs a mighty nutritional punch and supports gut health, immune health, skin health, and is anti-inflammatory. Nutritional benefits: Bone broth is mineral rich, because minerals such as calcium, iron, zinc, phosphorus leach out from the bones. These minerals help to replenish your electrolytes. It’s a rich source of collagen and gelatin, two nutrients which are important for connective tissue health, thus supporting gut health and hair, skin and nails (if you’ve got gut issues, bone broth should be on your menu often)! It’s high in glycine, an amino acid also important for connective tissue health (making bone broth great for anyone with arthritis). Glycine is also needed in high amounts for pregnant women. It’s also a good source of protein, with 1 cup containing approximately 7-8g of protein. Here is my go-to homemade bone broth recipe which is super easy to make and oh-so-nutritious!
Chocolate Mousse SmoothieThis decedent chocolate mousse smoothie is all kinds of delicious! It’s a fantastic breakfast option if you prefer sweeter breakfasts. Its jam packed with healthy fats, antioxidants, minerals and protein to nourish your body, give you glowing skin, support stable blood sugar levels and give your lasting energy.
Anti-Inflammatory Mango & Kale SmoothieThis anti-inflammatory mango and kale smoothie is jam-packed full of goodness. This is a recipe that I often recommend to my clients, particularly those who have an inflammatory condition. Inflammation is at the core of most common health woes - such as weight gain, gut dysfunction, hormonal imbalance, skin issues, auto-immune conditions, to name just a few. Each week in clinic I see numerous clients suffering from all kinds of inflammatory conditions. Because of this I wanted to share with you this recipe that I share with them, so anyone else who is struggling with an inflammatory condition can reap the benefits of it. This smoothie can be enjoyed for breakfast or an afternoon snack.
Daily Green JuiceOne of the best ways to boost your health, get glowing skin, give your liver a little TLC and increase your nutritional profile is with a daily green juice. Drinking an organic green juice daily is like giving your body a liquid vitamin and mineral hit because organic greens are loaded with vitamins, minerals and phytonutrients which are essential for optimal health. This drink is also very anti-inflammatory and it may help to boost your immune system, support detoxification, help to clear your skin and help you to feel more energetic. It’s really important to make sure the ingredients you use are organic, because when you juice fruit and vegetables you are creating a concentrated liquid, if this liquid is high is pesticides or toxins from conventional produce you are essentially exposing your body to harmful additives and toxins. Green juice should help to cleanse your body naturally supporting detoxification, not adding more toxins to it. Drink this health promoting drink daily to enhance your health and watch the positive benefits unfold.
Anti-Inflammatory Gut Healing TeaIf you've been following me on social media lately, you may have noticed I'm a little gut-health obsessed. I'm talking about it all the time. The reason for this is because I am extremely passionate about helping people improve their gut health. Good health truly stems from a healthy microbiome. Gut health is an area that I specialize in. Many years ago, I too suffered from gut issues (constipation, stomach cramps, leaky gut), so I know first hand how poor gut health can take a toll on your health, emotions, and overall vitality. This gut-healing tea is something you can enjoy between meals or before you go to bed in the evening. It contains ginger and slippery elm which are both anti-inflammatory and very healing to your intestinal lining.
Calcium Rich Plant-Based SmoothieYou don’t need to eat dairy products to meet your daily calcium requirements. I personally stopped eating dairy around 8 years ago when I was suffering from eczema and other health issues. Calcium is a mineral required in the body for multiple processes and is needed for healthy bones, muscle contraction, hormonal secretion, nerve function, messaging between cells, and vascular contraction/vasodilation (i.e. blood flow). Women and men generally require anywhere between 1000 to 1300 mg per day, this smoothie contains between 700-800mg of calcium depending on the products you use. (for example some tahini products contain more calcium than others, fortified plant-based milks can often contain 300-350mg of calcium).
Healthy Chocolate MilkshakeIf you’re a chocolate lover, then you’ll love this! I’ve been making this healthy chocolate milkshake regularly lately to get me through hot summer afternoons. A few of you have seen me make it on my Instagram stories and asked me to share the recipe, so here you have it! This milkshake is the perfect afternoon snack for when you feel like something sweet and chocolaty but want to keep your health in check. Hope you love it as much as I do!
Chocolate Almond Butter Smoothie BowlI made this chocolate almond butter smoothie bowl for breakfast in the weekend and it was SO GOOD I had to share it with you guys. So good I was tempted to make another bowl! You can make this smoothie bowl in a matter of minutes for a nutritious and oh-so-delicious breakfast or afternoon snack, heck you could even have it for dessert! It’s full of healthy fats which will help you keep you satiated for hours.
Cleansing Green SmoothieNo better way to bump up your vegetable intake than with a cleansing green smoothie! I’m all about getting more greens into my diet and my clients' diet. This smoothie is a great way you can achieve this! It makes a great breakfast meal (which you can make it at night as a grab and go breakfast) or you could even enjoy it as a lunch meal once or twice a week if you didn’t have time to make anything.
Winter Green SmoothieIt can be very challenging to enjoy smoothies during the cooler months. I’ll be the first to admit that a warm, nourishing bowl of porridge soothes my soul and keeps me grounded for the day. However, on occasion, I do still like to enjoy a smoothie as smoothies truly are one of the best ways to give our body an easily digested dose of nutrients. This wintergreen smoothie is one I’ve been enjoying recently either for breakfast or an afternoon snack. It contains ginger which is great to support circulation, cinnamon which helps to stabilize blood sugar levels, apple which is high in fibre, kale which is also high in fibre as well as vitamin A, C, K, folate and flaxseed oil which has omega-3 fatty acids.
De Bloating TeaLet's face it, we all get bloating from time to time. Even the most health-conscious of us get it (#guilty)! So what can you do to reduce the bloat? Well, I thought I'd share with you a herbal tea that I like to make when I feel bloated and uncomfortable. It's super easy to make, you can enjoy it hot or cold as an iced tea. There are many things which can cause bloating such as overeating, eating foods which don't agree with you, hormonal issues, stress, imbalance of bacteria in the gut to name just a few. Becoming more mindful of when your bloating comes on, or maybe keeping a food and symptoms diary might help you get to the bottom of what is causing your bloating, otherwise seeking help from a holistic practitioner might be the answer. But in the meant time, to help relieve the discomfort it's causing you I would recommend giving this debloating tea a try. It definitely helps me! What's great about it: - Ginger is one of our favorite herbs and it has long been known to help soothe the stomach. Ginger is a particularly effective carminative, helping to alleviate gas, bloating and cramps - Fennel is a digestive tract savior. Fennel seeds help get rid of gas and can prevent bloating, which is why some restaurants will have them available for you post meal. - Dandelion Root acts as a regulator for the digestive systems as it helps to reduce discomfort caused by gas, bloating, heartburn or indigestion. It's also great for detoxing the liver. - Peppermint: can be very beneficial for your digestive system and help alleviate problems like bloating, stomach gas and flatulence. Peppermint has relaxant and antispasmodic properties and can help relieve cramps and spasms in the gastrointestinal tract, bile duct, and gallbladder.
Acai BowlAcai bowls are one of my FAVORITE breakfasts during the summer months, they also make a great healthy snack! They’re healthy, filling, full of nutrients, and tastes like a dessert! This is my go to acai bowl recipe – I hope you like it as much as I do!
Cacao Mint Smoothie BowlHappy 5th birthday to my friends at Nuzest! To celebrate I made a delicious cacao mint smoothie bowl using their new Just Fruit & Veg plant-based protein powder. This cacao mint smoothie bowl is thick and creamy; tastes like a chocolate chip milkshake and is packed with all the goods to nourish your body and keep your energy levels high. It's the perfect breakfast, afternoon snack or post-workout treat. Tip: Make sure your bananas are frozen for the ultimate creamy texture. I like to get my bananas extra ripe, then peel them and stick them into a container to freeze. You can also slice them before freezing if that is easier for you!
My Go-To Breakfast SmoothieSo ... it's about time I share with you some video's I've kept hidden away for the past 6 months. I've been a little bit shy about putting these out there into the big wide world but here you go! The first one - My 'Go-To' Breakfast Smoothie. I hope you enjoy it! I absolutely love this smoothie, I've been making it for years. It can be thrown together in a matter of minutes and is full of healthy fats, protein and greens to nourish your body and give you lasting energy. Nat xx
Green Glow Smoothie BowlWho doesn’t enjoy a nice, cold, nutrient-dense smoothie bowl on a hot summers morning. Well friends, your life and mine just got better with this green glow smoothie bowl. I made it for breakfast this morning and it was so good I had to share it with you straight away! I think it's going to become a new fav breaky of mine this summer. It's jam packed with nutrients to make you glow from the inside out. Pineapple - rich in vitamin C, important for skin collagen. Banana - Also contains vitamin C as well as B6 which plays a vital role in maintaining the integrity and elasticity of the skin. Spinach - rich in antioxidants, specifically lutein which is important for eye health and will help to make your eyes sparkle! It's also loaded with B vitamins, vitamin C, E, potassium, iron, calcium and magnesium. Protein - A key nutrient for ageless beautiful skin! Skin hair and nails are all made up of protein so it's vital to include protein in your diet in order to maintain beautiful skin, hair and nails. Coconut water - Very hydrating. If you want beautiful skin you need to be hydrated! If your skin is not getting a sufficient amount of water the lack of hydration will present itself by turning your skin dry, tight and flaky.
Detox Green SmoothieWant to sparkle from the inside out, then give this smoothie a go! It’s super refreshing, energizing and will definitely uplift you. Its jam packed full of nutrient-rich foods that will aid your body’s natural detoxifying mechanisms. Don’t be scared off by some of the ingredients in this, just trust me! It’s delicious! Especially with some help from a few drops of stevia. Green smoothies not only help to make your body sparkle, but they are also the perfect way to kick start your day, especially after your body has been working hard detoxifying overnight. Packed with essential vitamins and minerals this smoothie will help to energize you, balance your mood (stop cravings) and rehydrate your body after hours of rest. The vitamins and minerals are quickly absorbed by the body, leaving you feeling vibrant, fulfilled, clear-minded and overall just happier! I’ve been drinking this smoothie every morning for a week now and have already noticed a huge difference in the appearance of my skin, eyes (brighter whites and under eye circles look like they’ve disappeared), and I can’t even imagine how my body is benefitting internally. I love adding green smoothies to my morning routine as they are not only super easy and quick to make but they give me an extra energy boost to help get me through a busy morning. They are also a great afternoon pick me up. You could prepare this in the morning to take with you to enjoy later in the day (I would just swap the chia seeds for flaxseeds so it doesn’t thicken too much).
Pineapple & Turmeric Smoothie (Anti-inflammatory)This anti-inflammatory smoothie has a taste of the tropics from the deliciously sweet and refreshing pineapple. It's also packed with other key nutrients and fibre to promote good digestion. Turmeric is the star of the show in this smoothie, this spice is an incredible gift from nature. It's can be used in many different ways such as lowering inflammation, detoxing the body, boosts mood, supports a healthy immune system. To activate the main ingredient in turmeric (curcumin) you need to add a pinch of black pepper which is why I've added it to this recipe. The combination of turmeric with healthy fats such as coconut oil, chia seeds, coconut water, and pineapple help support the digestive tract, pull toxins from the body, and hydrate the body to flush out waste products.
Strawberries & Cream SmoothieIt’s springtime, strawberry season is upon us! Anyone else excited about this? Strawberries are one of my favourite berries which are packed with nutrients, especially antioxidants that will nourish your body and boost your vitality. This sweet and creamy strawberries and cream smoothie taste just like a strawberry milkshake, but healthier. I wanted to create a yummy recipe in honor of this delicious berry and the spring and summer months. Strawberry and cream is a classic combination, so I decided to make a healthy but yummy recipe that you can all enjoy that doesn't have any added refined sugar, processed dairy products or additives. I seriously am in love with this smoothie and have been enjoying it daily! I hope you love it as much as I do! This recipe only contains a few ingredients, you can omit the protein powder if you don’t have any but I always like to boost my smoothies with protein as it helps to stabilize blood sugar levels, keeps you satiated between meals and helps promote weight loss. This delicious smoothie only takes a minute to make, and even less to drink! You could easily make it in advance and enjoy it later in the day or the following day. You could also pour it into popsicle molds for a delicious sweet treat!!!
Chocolate Mood Boosting SmoothieNot only is this smoothie insanely delicious, but it will also boost your mood making you feel amazing! It contains healthy fats from the chia seeds and avocado, a kick of protein and carbohydrates from the banana, all to keep your energy and blood sugar levels stable and happy. It’s perfect for breakfast, post-workout, or an afternoon snack if you’re after a little chocolate therapy. What’s great about it: Raw cacao is bursting with antioxidants, minerals such as magnesium and iron and also contain compounds that act as stimulants believed to boost serotonin (the feel-good neurotransmitter) and endorphin levels in the brain. Bananas are terrific energy food and a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function, high in fiber and add a touch of sweetness to the smoothie. Cinnamon improves insulin’s efficiency, which helps regulate blood sugar levels. Chia seeds and avocado are packed with healthy fats such as monounsaturated and omega-3 fatty acids which helps to reduce inflammation in the body, strengthens our cell walls and adds a delicious creaminess to the smoothie. Maca is rich in zinc, iron, calcium, magnesium, thiamine, riboflavin, vitamins C and E, it also supports the immune system, adrenal, and thyroid function and stabilizes hormone levels. Protein is vital for muscle recovery, weight loss, building lean muscle, boosts our immune system, keeps our blood sugar levels stable helping us feel more satiated between meals.
Superfood Hot ChocolateIf your anything like me then you’ll love a big cuppa hot chocolate on these chilly winter days. This isn’t your usual recipe which is loaded with sugar and dairy, it’s a superfood packed recipe full of deliciousness to satisfy your sweet tooth. This recipe has recently become a favourite of mine. It’s super luscious and contains real food ingredients plus it’s packed with so much goodness. It’s the perfect mid-morning or afternoon pick me up which will warm your insides and make you feel amazing all season long.
Homemade KombuchaKombucha is a fermented beverage made from tea. Over the past few years, Kombucha has exploded in popularity. I’ll be the first to put my hand up to say I jumped on board the booch bandwagon. I’m obsessed with herbal teas, so as soon as I heard about a fermented tea and all it’s amazing health benefits I couldn't resist trying it out. This stuff is seriously so amazing! It's known as the 'Immortal Health Elixir' by the Chinese, originating over 2,000 years ago. This fermented tea uses something called a SCOBY as a starter culture to produce an antioxidant-rich immune boosting beverage. What’s a SCOBY you ask? It’s a Symbolic Colony Of Bacteria and Yeast (aka a “Kombucha mushroom”), it resembles a spongy-like pancake. All you need to get a batch fermenting on your countertop is organic black tea, organic raw sugar, a "SCOBY", and a flavour (from a herbal tea, such as hibiscus). Health Benefits: Kombucha contains a variety of vitamins, minerals, and enzymes that have been prized by traditional cultures for its health-promoting properties. Kombucha is rich in antioxidants, B-vitamins, glucaric acid, and probiotics which help support digestion, gut health, joint care (as it contains glucosamine, a strong preventative for arthritis) and detoxification. Similar to other fermented foods its rich in beneficial bacteria and enzymes that help keep the gut in balance, thus reducing your pancreatic load. There are many different recipes online for Kombucha, but the one I’m about to share with you is a recipe I’ve been using for almost 2 years. I actually got this recipe off my girlfriends’ mum who is also really into fermented foods, so far this recipe has worked a charm for both of us!
Immune Boosting TeaWinter is coming! Don't wait until the sniffles hit, start boosting your immune system now! This warming tea is great to help fight off any colds or the flu. I've just started adding this tea into my diet. With my never-ending 'to-do' list I don't have time to get sick and run down. Plus, a sick practitioner is not a good look to my clients. I like to practice what I preach, this is why I'm putting steps in place now to keep my immune system strong. This recipe is also great to treat any respiratory infections. It truly does help to relieve symptoms and shorten the duration and severity of infections. Why it's so good: - Ginger: a powerful antiviral herb that helps the body get rid of toxins, stimulate circulation and boost your immune system. It's also a strong antioxidant, anti-microbial, a natural antibiotic and is anti-inflammatory. It helps ease the pain of a sore throat, decreases congestion, gets rid of chills and fever, promotes circulation, cleanses the blood, relieves indigestion and nausea. - Turmeric: a potent spice which is anti-inflammatory, anti-bacterial and anti-viral. It helps reduce inflammation in the body, and is wonderful for treating congestion associated with respiratory infections. - Cayenne pepper: fantastic for breaking down and clearing mucous and boosting circulation. - Raw honey: (not processed honey which has no medicinal properties). Raw honey is high in antioxidants, is anti-viral, contains natural anti-biotics, stimulates the immune system into action and helps to fight respiratory conditions. - Lemon: helps with our bodies detoxification process by stimulating digestion and breaking down mucous. It's high in vitamin C, antioxidants and is anti-bacterial. So here it is... enjoy this anytime throughout the day or night.
Matcha LatteIf you are after an energizing morning drink, then you're in the right spot! Matcha is one of my favourite superfoods. I have recently started adding it to my diet. I'm not much of a coffee drinker, so this is the perfect substitute for me. My favourite time of the day to enjoy this delish latte is with breakfast. If for some reason I need an afternoon pick-me-up this is one of my go-to's, along with my chocolate bliss balls. I like to add the powder to brown rice milk and brew an antioxidant-rich green tea, it can also be added into smoothies or baking. Matcha does have quite a strong taste, this is why I pair it with unsweetened almond milk or rice milk as it is a naturally sweet milk. Then add a little raw honey for extra health-boosting benefits and a little more sweetness. Matcha health benefits: - It's super high in antioxidants, it's been said to have 137 times more antioxidants than green tea - It supports energy production - Calms the mind and relaxes the body as it contains the amino acid theanine - Boosts the metabolism and helps with weight management - Rich in fiber and vitamins and minerals - Contains chlorophyll, good for detoxification
Gut Healing SmoothieThis is a smoothie I like to whip up every time I feel like my gut needs a bit of TLC. A lot of illnesses are rooted from inflammation and an unhealthy gut lining. Poor diet choices, excess stress, allergies, and food intolerances are just a few of the things that can irritate your gut lining, resulting in inflammation. I've been there! I know how uncomfortable it can be when your gut isn't functioning optimally. It affects your skin, hormones, bowls, immune system and so much more! After years of suffering IBS from food intolerance's, allergies and medication my gut lining has had quite a battle. Nowadays I choose to make diet and lifestyle choices that are going to have minimal impact on my gut, and overall health. I’ve written about the importance of gut health in numerous blog posts, and about what I did to heal my digestion. This is one of my favourite smoothies that I wanted to share with you to help heal the gut lining and reduce inflammation at the same time. What’s good about it: - Berries: Rich source of antioxidants especially high in vitamin C to provide healing qualities. - Flax and chia seeds: Rich in omega-3 fatty acids, which is a potent anti-inflammatory aid. - Slippery Elm: This ingredient soothes and helps reduce discomfort in the stomach. It coats the stomach and mucous membranes with a thick mucilaginous substance while absorbing toxins. - Glutamine: An amino acid that is vital to the wellbeing of our digestive tract and immune system. It’s fantastic for repairing damage to the gut lining, helping it regrow and repair (check with a health care specialist on the dosage level). - Psyllium Husk: A fiber which helps absorbs moisture and flushes waste from your system. - Cinnamon: Studies have shown cinnamon can reduce levels of cytokines (inflammatory regulatory molecules) in the body. - Protein: Our bodies need good quality protein to build and repair tissues. It’s also needed to make enzymes, hormones and other body chemicals.
Beautifying SmoothieIf you want glowing skin this summer, this smoothie will help get you on track! As I’ve said in my previous post, beautiful skin starts from the inside. This delicious smoothie is full of goodness and will supercharge your body with antioxidants, protein, good fats and fiber which will help make your skin glow! Now that the weather is warmer I have been loving smoothies for breakfast! They are so simple and quick to make, and you can pack all sorts of goodies in them. What’s great about it: - Berries: They are high in antioxidants which can help slow the aging process down by preventing oxidation. Berries are also rich in vitamin C, which help with skin collagen production, this helps to improve the firmness and elasticity of your skin. - Banana: Contain significant amounts of vitamin C and B6 which play a vital role in maintaining the integrity and elasticity of the skin. They are a good source of potassium which is important for nerve and cardiovascular function, regulating the transfer of nutrients into cells and facilitating muscle energy. They are also a good source of antioxidants and manganese. - Avocado: Packed with antioxidants like vitamin C, E, alpha-carotene, beta carotene, lutein and more. This creamy fruit is also a great source of fiber, and contains healthy fats which help to lock in moisture. - Spinach: Rich in antioxidants, specifically lutein which is important for eye health and will make your eyes sparkle. It’s also loaded with B vitamins, vitamin C, E, potassium, iron, calcium, and magnesium. - Flaxseeds: One of the richest sources of omega-3 fatty acids and is a potent anti-inflammatory food source. This essential fatty acid helps keep skin hydrated. - Protein: A key nutrient for ageless beautiful skin! Skin hair and nails are all made up of proteins so it’s vital to include protein into your diet in order to maintain beautiful skin, hair, and nails. - Water: A key ingredient for beautiful skin. If your skin is not getting a sufficient amount of water the lack of hydration will present itself by turning your skin dry, tight and flaky.
Antioxidant Rich Cacao-Coffee SmoothieLooking for a different smoothie combination to try? I highly recommend giving this one a go, trust me you will love it. The combination of blueberries, raw cacao, and coffee beans is incredible and each sip tastes creamy, smooth, rich and chocolatey. The best part is that it literally takes no time to make super high in antioxidant's, which are needed by the body to help protect cells against free radical damage. I've been enjoying this smoothie for breakfast lately. If you are not sensitive to caffeine it would also be a perfect afternoon pick-me-up. This recipe uses coffee flavoured protein powder, however if you don't have this flavour it can be substituted with chocolate.
Simple Green SmoothieThose who know me know I'm obsessed with greens and making sure I get my daily dose of liquid greens either by a smoothie or a freshly squeezed juice. Green veggies are loaded with chlorophyll which is extremely alkalinising, have anti-inflammatory properties and also help to detoxify your body, leaving you feeling refreshed and energised. Green smoothies are the perfect afternoon pick me up, which is when I like to enjoy mine.
Banana Date SmoothieIf you ever need to satisfy your sweet tooth then this smoothie is the way to go. It's the perfect afternoon pick me, the yummy banana date combo makes it creamy, thick and sweet. I like to use medjool dates as they contain beneficial minerals, vitamins, and fiber and give off a delicious caramel-like flavour.
On-The-Run SmoothieSmoothies are such a nourishing and delicious way to start the day as you can pack them with so much goodness. They are so easy to make and can be whipped up in a matter of minutes. They are also able to be prepared the night before so you can just grab it and go in the morning. If I have a smoothie for breakfast I always make sure I add a scoop of protein powder, as protein improves appetite control, regulates blood sugar levels and helps to reduce cravings keeping you satiated and energized all morning. This smoothie also contains oats, tahini, chia and flaxseeds which gives your body additional protein, omega-3s fatty acids, B vitamins and fiber, which also help to control your cravings as well as your weight.

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The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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